Ngaba le ngxube ye-omega-3 fatty i-oil oil entsha?
Ukuba ufuna isongezelelo ekuncediseni ukwandisa amanqanaba akho e-omega-3 e-fatty acids, usenokuba weva ngemveliso yemvelo ebizwa ngokuba yioli ye-ahiflower. Umthombo weentlobo ezininzi ze-acids ezifunekayo ezibalulekileyo, ioli ye-ahiflower iya kuba yinto efanelekileyo yokufumana ioli kunye neoli ye-flaxseed .
Nangona ioli ye-ahiflower ayinalo umlando omdala wokusetyenziswa ngabantu, iyakwazi ukuthandwa njengencediso yokutya kule minyaka yamuva.
Abavelisi bathi ioli isebenza njengomthombo wezityalo ezicebileyo zentengiso ye-stearidonic acid (okanye i-SDA, uhlobo lwe-omega-3). I-staridonic acid iguqulwa emzimbeni ukwenza i-docosahexaenoic acid (DHA) kunye ne-eicosapentaenoic acid (i-EPA), iintlobo ze-omega-3 fatty acids kwioli yeentlanzi.
Ioli ye-akhiflower ivela kwimbewu yesityalo esibizwa ngokuba nguBuglossoides arvensis , oyilungu leentsapho ze- borage . Amagama ayo aqhelekileyo afaka i-corn gromwell kunye nensimu yegromwell.
Kutheni abantu bethatha u-Ahiflower?
Kubalulekile kwimpilo yakho, i-omega-3s ifunyenwe ukunciphisa ukuvuvukala okungapheliyo-into ebalulekileyo ekukhuliseni izifo. Uphando lubonisa ukuba i-omega-3s inokunceda ukunciphisa umngcipheko wesifo senhliziyo kunye nezinye iintlobo zomhlaza, kunye nokukhusela kwiimeko eziqhelekileyo ezifana ne- osteoarthritis kunye nokudandatheka . Ukongeza, i-omega-3s ibonwa njengento ebalulekileyo ekusebenzeni kwengqondo.
I-Omega-3s ikhona kwiindawo ezahlukeneyo zokutya.
Ngokomzekelo, iintlanzi ezinamafutha njenge-salum, i-tuna kunye ne-halibut ziphezulu kwi-DHA ne-EPA, ngelixa ukutya okutsalwa njengeflekisi kunye nembewu ye-pumpkin kune-omega-3 ebizwa nge-alpha linolenic acid (ALA). Nangona kunjalo, abaninzi abantu basebenzisa izongezo zokutya ezifana neoli ye-ahiflower njengendlela yokwandisa amazinga abo-omega-3 kunye nokufumana iintlobo zempilo ezahlukeneyo.
Ingxenye yesibheno se-ahiflower kukuba kuphela iipesenti ezincinane ze-ALA kwiindawo ezininzi ze-ogan ze-omega-3 fatty acids (ezifana neoli ye-flaxse) iguqulelwa kwi-DHA ne-EPA. Ukuguqulwa kwe-acaridonic acid kwi-DHA ne-EPA kuthathwa njengeyona ndlela isebenza kakuhle.
Ekubeni ioli ye-ahiflower ivela kwisityalo, ikhangeleka kakhulu kulabo bafuna indawo ye-vegetarian okanye i-vegan esikhundleni seoli yeentlanzi kunye ne- krill yeoli (ezimbini zeemithombo ezisetyenziswa kakhulu kwi-omega-3 fatty acids). Kwaye kunye nokunyuka kweemfuno ze-omega-3 ezongezelelweyo ezinxulumene nokuloba ngokwezilwanyana ezithile zezilwanyana zaselwandle, kucatshangelwa ukuba ioli ye-ahiflower ingenza enye indawo eqhubekayo kwioli yeentlanzi kunye neoli yekrill.
Hayi kuphela umthombo we-omega-3s, ioli ye-ahiflower iqukethe i-omega-6 fatty acids. Efunyenwe kwiindidi zeoyile, ii-omega-6s zidlala indima enkulu ekusebenzeni kwengqondo ngokungezelela ekulawuleni imetabolism nokugcina impilo yeethambo.
IiNzuzo zezeMpilo zeAyflower
Ngenxa yokuba ukusetyenziswa kweoli ye-ahiflower njengendlela yendalo isisombululo esitsha, iincwadana ezimbalwa zenzululwazi ziye zajonga kwiingeniso zayo zempilo. Uphando olukhoyo lubandakanya izilingo ezincinci zeekliniki ezincinci, kubandakanywa nophando olupapashwe kwiNcwadi yeNzululwazi yezoNyango ngo-2016.
Kule sifundo, abantu abangama-40 abanempilo banesidlo sawo sohla ngemihla baxutyushwa kunye neoli ye-ahuflower okanye ioli ye-flaxseed kwiintsuku ezingama-28. Nangona zombini amaqela abone ukwanda kwamanqanaba abo e-ALA kunye ne-EPA, abo bafumana ioli ye-heflower babenokukhula okukhulu kwizinga le-EPA.
Kwesinye isifundo, eshicilelwe kwiphephancwadi I- nutrients ngo-2017, 88 abantu abanempiliso badla isongezelelo esinokusetyenziswa kweoli ye-ahiflower, ioli ye-sunflower, okanye udibaniso lweoli ezimbini imihla ngemihla iintsuku ezingama-28. Ekupheleni kwesi sifundo, abathathi-nxaxheba baphathwa nge-ahiflower bafumana ukunyuka okukhulu kumanqanaba athile okuchasa (kuquka neprotheni ebizwa ngokuba yi-interleukin-10).
Nangona uphando olongezelelweyo lufunekayo ukucacisa iimpembelelo zempilo ze-ahiflower, ezi zifundo zibonisa ukuba i-ahiflower ibonisa isithembiso njengesongezelelo sokulwa nokuvuvukala.
Iimpembelelo ezisemgangathweni kunye nezoKhuseleko
Ngenxa yokunqongophala kophando kwimiphumo yalo yempilo, encinci iyaziwa malunga nokukhutshwa kweoli ye-ahiflower. Nangona kunjalo, njengawo onke amanxeba e-omega-3, kukho inkxalabo yokuba amayeza aphezulu anganyusa umngcipheko wokuphuma kwamanzi. Ngoko ke, abantu abaneengxaki zokuphaphaza (okanye nabani na abasebenzisa imishanguzo yokugcoba igazi) kufuneka baqaphele xa besitya ioli ye-ahiflower.
Kwakhona kubalulekile ukuba uqaphele ukuba ukuzinyamezela imeko engapheliyo ngeoli ye-ahiflower kwaye ukuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi kwimpilo yakho.
ILizwi
Unako ukulayisha kwi-omega-3s ngokutya iintlanzi ezinamafutha (njenge-salmon, i-mackerel, i-herring, i-sardines kunye ne-tuna) ubuncinane kabini ngeveki. Ukuba awuyidli intlanzi, zama ukunyusa ukutya kwakho kunye nokutya okunjengefixseed, i-soybe, imbewu ye-pumpkin kunye ne-walnuts.
Kungenzeka ukuba ukuthatha i-supplementary supplement efana neoli ye-ahiflower inokuzalisa izikhefu ezondla ekutya kwakho kwaye kukuncede ufikelele kumazinga aphezulu-omega-3. Ukuba ufumana iimpawu ezifana nokukhathala, ukukhunjulwa kwememori, ukuphazamiseka kwemizwelo kunye nokusasazeka kakubi, xela ugqirha wakho malunga nokuba ufuna ukuqala ukuthatha i-omega-3 supplements.
> Imithombo:
> Lefort N, LeBlanc R, Giroux MA, Surette ME. Ukusetyenziswa kwe-Buglossoides i-arvensis i-oli ye-oli ikhuselekile kwaye yandisa i-tissue-chain-chain chain--3-fatty content ngaphezu kweoli ye-flax ye-oli-iziphumo zesigaba esithile esilungelelweyo. J Nutrition Sci. 2016 Jan 8; 5: e2.
> Lefort N, LeBlanc R, Surette ME. I-Dietary Buglossoides I-Arvensis I-Oyili Ikhula Ijikeleza i-N-3 i-Polyunsaturated Fatty Acids kwi-Dose-Impendulo exhomekeke kwaye iphucula i-Lipopolysaccharide-Ekhuthazwayo ngegazi elipheleleyo le-Interleukin-10-I-Randomised Placebo-Controled Trial. Amanzi. 2017 uMar 10; 9 (3).
> Swanson D, iBlock R, uMosa SA. I-Omega-3 fatty acids i-EPA kunye ne-DHA: iinzuzo zezempilo kulo lonke ubomi. Adv Nutrition. 2012 uJan; 3 (1): 1-7.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.